Wild rice vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Wild rice, cooked is higher in more vitamins & minerals
Calories (kcal)
Wild rice 101
Arrowroot flour 357
Protein (g)
Wild rice 3.99
Arrowroot flour 0.300
Carbs (g)
Wild rice 21.3
Arrowroot flour 88.2
Fat (g)
Wild rice 0.340
Arrowroot flour 0.100
Fiber (g)
Wild rice 1.80
Arrowroot flour 3.40
Quick answers
Which has more protein?
Wild rice, cooked — 3.99g vs 0.300g per 100g.
Which has fewer calories?
Wild rice, cooked — 101 vs 357 kcal per 100g.
Which is more nutrient-dense?
Wild rice, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Wild rice | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 101 kcal | 357 kcal | -72% |
| Macronutrients | |||
| Water | 73.9 g | 11.4 g | +550% |
| Protein | 3.99 g | 0.300 g | +1230% |
| Total lipid (fat) | 0.340 g | 0.100 g | +240% |
| Carbohydrate, by difference | 21.3 g | 88.2 g | -76% |
| Fiber, total dietary | 1.80 g | 3.40 g | -47% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.049 g | 0.019 g | +158% |
| Fatty acids, total monounsaturated | 0.050 g | 0.002 g | +2400% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.052 mg | 0.001 mg | +5100% |
| Riboflavin (Vitamin B2) | 0.087 mg | 0 mg | |
| Niacin (Vitamin B3) | 1.29 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.154 mg | 0.130 mg | +18% |
| Vitamin B-6 — Pyridoxine | 0.135 mg | 0.005 mg | +2600% |
| Biotin (Vitamin B7) | 26.0 ug | 7.00 ug | +271% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.240 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 3.00 mg | 40.0 mg | -92% |
| Iron, Fe | 0.600 mg | 0.330 mg | +82% |
| Magnesium, Mg | 32.0 mg | 3.00 mg | +967% |
| Phosphorus, P | 82.0 mg | 5.00 mg | +1540% |
| Potassium, K | 101 mg | 11.0 mg | +818% |
| Sodium, Na | 3.00 mg | 2.00 mg | +50% |
| Zinc, Zn | 1.34 mg | 0.070 mg | +1814% |
| Copper, Cu | 0.121 mg | 0.040 mg | +203% |
| Manganese, Mn | 0.282 mg | 0.470 mg | -40% |
| Selenium, Se | 0.800 ug | — | |
| Other Nutrients | |||
| Energy | 423 kj | 1494 kj | -72% |
| Ash | 0.400 g | 0.080 g | +400% |
| Total Sugars | 0.730 g | — | |
| Sucrose | 0.330 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.200 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 26.0 ug | 7.00 ug | +271% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 26.0 ug | 7.00 ug | +271% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 3.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 64.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.500 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.046 g | 0.017 g | +171% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.001 g | +200% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.050 g | 0.002 g | +2400% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.213 g | 0.045 g | +373% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.119 g | 0.036 g | +231% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.095 g | 0.009 g | +956% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.049 g | 0.004 g | +1125% |
| Threonine (EAA) | 0.127 g | 0.012 g | +958% |
| Isoleucine (EAA, BCAA) | 0.167 g | 0.010 g | +1570% |
| Leucine (EAA, BCAA) | 0.276 g | 0.019 g | +1353% |
| Lysine (EAA) | 0.170 g | 0.013 g | +1208% |
| Methionine (EAA) | 0.119 g | 0.006 g | +1883% |
| Cystine (conditionally essential) | 0.047 g | 0.006 g | +683% |
| Phenylalanine (EAA) | 0.195 g | 0.012 g | +1525% |
| Tyrosine (conditionally essential) | 0.169 g | 0.009 g | +1778% |
| Valine (EAA, BCAA) | 0.232 g | 0.014 g | +1557% |
| Arginine (conditionally essential) | 0.308 g | 0.012 g | +2467% |
| Histidine (EAA) | 0.104 g | 0.004 g | +2500% |
| Alanine | 0.223 g | 0.014 g | +1493% |
| Aspartic acid | 0.384 g | 0.047 g | +717% |
| Glutamic acid | 0.695 g | 0.050 g | +1290% |
| Glycine (conditionally essential) | 0.182 g | 0.014 g | +1200% |
| Proline (conditionally essential) | 0.140 g | 0.009 g | +1456% |
| Serine | 0.211 g | 0.013 g | +1523% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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